New year’s resolutions for busy parents
Why traditional resolutions feel impossible right now
I have a three-year-old toddler and a five-month-old baby, and as New Year’s rolls around, I mostly just laugh to myself. The usual resolutions sound nice in theory. Work out more. Eat healthier. Meditate. But the reality is my battery is near empty. The idea of adding one more thing to my day feels unrealistic.
A shift in perspective: subtractive resolutions
Then I read something that shifted my perspective. Instead of creating an additive resolution, something that takes more time and energy, what if the resolution is subtractive? What if instead of adding an hour-long workout or another commitment, we take something out of our day?
That idea immediately felt more doable.
The most realistic goal for busy parents
For me, the most realistic and probably most helpful resolution as a busy parent is cutting out the late-night phone scroll. You know the one. It’s 10 p.m., the house is finally quiet, and suddenly an hour later you’re still scrolling. It always steals from sleep, and sleep already feels fragile when you have young kids.
Make it smaller than you think it needs to be
The most effective way I have found to do this is simple but not easy. Put your phone in another room. That said, another thing about New Year’s resolutions is how all or nothing they tend to be. Telling yourself you will never have your phone in your room again, seven nights a week, is a huge shift.
Instead, I started smaller. A couple nights a week. For me, that looks like Sunday and Wednesday.
Sunday nights help me start the week on a better foot. I am more rested on Monday and feel a little less behind before the week even begins. And Wednesday is a midweek reset.
Other subtractive goal ideas
Here are some ideas for subtractive goals, or potential things to remove or reduce from your life: late-night TV, multitasking during family time, doom scrolling the news, checking email after a certain hour, added sugar, afternoon caffeine, weekend DoorDash, online clothes or beauty shopping.
You have to replace what you remove
When I stopped scrolling, I had to replace it with something else. Otherwise, it just felt like deprivation. I started reading books again, and honestly, it has been really nice. Nothing ambitious. Just slowly chipping away at books I have been meaning to read for years. The Whole-Brain Child and Remarkably Bright Creatures currently sit on my nightstand.
That idea of replacing what you remove has been important for me.
Another example: rethinking alcohol
Another example is alcohol. Instead of saying I am not drinking for a whole month, which feels intense, I decided to cut out my default Friday night drink when the workday ends. And again, I replaced it with something that still feels like a treat.
I have found a few non-alcoholic options I genuinely enjoy. The Purple Lune by De Soi tastes like a sparkling red. Olipop’s root beer also feels fun and indulgent. And a ginger tea from Trader Joe’s has become a nightly favorite. Having something to look forward to makes the change feel sustainable.
Why tracking actually matters
Another thing I keep coming back to with resolutions is accountability. We have all heard the phrase, what doesn’t get measured doesn’t get managed.
Jerry Seinfeld famously called it the “Don’t Break the Chain” strategy. He used a large wall calendar to mark a big red X for every day he completed a specific daily task, like writing jokes. Over time, the growing chain of Xs became motivating. The focus shifts from a big, overwhelming goal to the simple act of showing up again today.
Keep the tracking simple
To make a resolution stick, you must track it. This does not need to be fancy. I have a sticky note on my nightstand. Did I keep my phone out of my room on Sunday and Wednesday? Did I read instead? Check.
Seeing those little checkmarks adds up in a way that feels motivating instead of overwhelming.
An alternative that still feels realistic
Another approach that has felt far more realistic as a parent is letting go of resolutions that require constant upkeep. Instead of committing to something you have to do every week all year long, what if the resolution is simply to do one thing you have been meaning to do forever? Maybe this is the year you finally try skiing, or surfing, or golfing. Something you have always talked about but never quite made time for. Framed this way, the resolution becomes one day you carve out, not a habit you have to maintain.
Along the same lines, I also love the idea of doing one memorable thing each month. If you look back on last year, you can probably name a handful of standout experiences, but could you name one from every single month? Probably not. Being a bit more intentional and loosely mapping out the year can help. What will be the memorable thing in February? In August? Over time, those moments add up and make the year feel fuller, without the pressure of constant self-improvement.
Final thoughts for busy parents
If I had to sum it up, my biggest thoughts on New Year’s resolutions for busy parents are this. First, subtract instead of add. Removing something from your day is often far more realistic than piling on something new. Second, replace what you remove with something healthy you actually enjoy. And third, measure it. Keep it visible and simple.
To all the busy parents out there trying to make 2026 a little better than 2025, I see you. We are all tired. We are all running on empty. But even small, realistic changes can make life feel just a bit lighter.